Here’s how you can balance the effects of alcohol on the body with nutrients.
“Tis the season to gather and celebrate. Just make sure you balance the effects of alcohol on the body with good nutrition and eating habits.
Do you find yourself downing back-to-back glasses of wine, quaffing martinis, drinking holiday spritzes and toasting more than a glass of champagne here and there this season? It’s okay. It happens. The holidays are about celebrating, gathering, eating, drinking and, well, being merry.
It is important to remember that the months of joy should be treated with therapeutic micronutrients and supportive antioxidants, hydration and vitamins. Here’s how you can offset those holiday drinks this season.
The Latest Research
This evening glass of wine was once believed to promote longevity through its anti-inflammatory properties. Recent research, however, creates an idea that moderate drinking is okay and tells us that drinking even a small amount of alcohol increases health risks.
These public health messages about alcohol are not something to be taken lightly. Studies reveal relationships between regular alcohol consumption and higher risks of heart disease and cancer compared to those who drank only occasionally.
“Alcohol is a carcinogen and contributes to about 50 different types of death,” Dr. Timothy Naimi told CNN Health in August. Naimi directs the Canadian Institute for Substance Use Research at the University of Victoria. “Overall, alcohol is a health hazard,” he says.
Bottom line: No amount of alcohol is good for you.
Alcohol compensation
And so box do we The obvious, more health-conscious choice is to avoid alcoholic beverages altogether and replace them with creative and satisfying mocktails.
If that’s not in the cards (we get it), try supplementing your diet with the following to offset the effects of alcohol on the body:
Hydration
Alcohol is a diuretic, meaning it causes the body to lose water and electrolytes—hence the hangover feeling. Hydration is one of the most important steps you need to take, even after just one drink, in order to feel good the next day.
- Water: The most essential ingredient for hydrating your body. Just keep drinking water. It helps.
- Coconut water: Coconut water is rich in electrolytes in potassium, magnesium and sodium, so it effectively helps replace those lost through urination. Look for coconut water with less than 10 grams of sugar per serving – some have very high added sugars.
- Herbal teas: Chamomile, ginger or peppermint tea can help soothe the stomach and hydrate.
- Broth: Bone broth or vegetable broth provides hydration and replenishes electrolytes, while the amino acids from the protein in the broth can support liver detoxification. A cup of broth in the winter is like tea in warmth and comfort, but it also has a rich flavor that is satisfying.
Foods Rich in B Vitamins
Alcohol naturally destroys B vitamins, especially B1 (thiamine), B6 (pyridoxine), B12 (cobalamin) and folate. These are important for many of the body’s systems, including energy production and the nervous system – which is part of the reason you feel bad after a night of drinking. Eating foods rich in B vitamins will support the body so you don’t feel so bad. Much better than eating fried foods that your body may be craving.
- Leafy Greens: Spinach, kale and chard are excellent sources of folate (B9).
- Eggs: Good source of B vitamins, especially B12, and also provide protein to support recovery.
- Whole grains: Brown rice, oats and quinoa are rich in B vitamins, especially B1 and B6.
- Legumes: Beans, lentils and peas provide a good amount of folate and other B vitamins.
Foods Rich in Magnesium
Alcohol destroys magnesium, an essential mineral that plays a role in muscle relaxation and nerve function and can help minimize hangover symptoms of fatigue and pain.
- Nuts and seeds: Almonds, cashews, pumpkin seeds and sunflower seeds are excellent sources of magnesium.
- Leafy Greens: Spinach and chard are excellent sources.
- Avocado: Rich in healthy fats and magnesium, good support for your nervous system.
Antioxidants
Alcohol produces free radicals in the body, leading to oxidative stress and inflammation. Eating foods high in antioxidants can help neutralize these free radicals, minimizing the bloating you sometimes feel after drinking.
- Berries: Blueberries, strawberries and raspberries are rich in antioxidants, which can help fight oxidative stress.
- Citrus fruits: Oranges, lemons and grapefruits provide vitamin C, which supports immune function, stress and detoxification.
- Green tea: High in polyphenols, which are antioxidants that support liver function and overall detoxification. Also, green tea has a little caffeine, which will help you rejuvenate.
Healthy Fat
Eating healthy fats can help reduce inflammation and stabilize blood sugar levels, which can fluctuate after drinking alcohol. We tend to crave fats after drinks, so choosing healthy fats is the best way to reduce cravings, balance blood sugar, and stabilize blood sugar.
- Avocado: Rich in healthy fats, avocados help reduce inflammation and stabilize blood sugar.
- Olive oil: Contains monounsaturated fats and antioxidants, which can help fight inflammation and support liver function.
- Fatty fish: Salmon, mackerel and sardines are high in omega-3 fatty acids, which have anti-inflammatory properties and support brain health.
Don’t expect perfect
We don’t expect you to be perfect and you shouldn’t put that pressure on yourself either. Maybe consider a dry (don’t drink) January. Studies have shown that this zero-alcohol New Year’s approach—and trying to rejuvenate our overworked livers over the holiday season—can have positive long-term effects. A wet (drinking less) January also counts.
You may feel irritable or a little depressed at the start of your dry or wet January, as alcohol lowers levels of stress hormones and gives us a temporary sense of calm. Hormones will increase when it is completely removed. You will crave sugar in all forms. You will be low on energy and foggy. Your body will definitely notice.
I personally relied on oranges last year to give me the boost I needed every day for a few weeks. But once you get over that hump, you’ll likely enjoy better sleep, wake up feeling more rested, and notice healthier skin and a sense of deeper hydration. Your heart and liver will thank you, and your sex drive may even improve.
For help navigating alcohol and finding the best personalized nutrition plan for you, reach out for a free consultation. We are here for you.
